Kutheni iQuinoa ilungile kwisifo seswekile?

Umxholo

• Yintoni eyenza iquinoa ikhetheke?
• Ngaba iquinoa inokukunceda ulawule iswekile yegazi lakho?
• Uyilungisa njani iquinoa
• Ukuthatha

IQuinoa 101

I-Quinoa (ebizwa ngokuba yi-KEEN-wah) isandula ukuthandwa e-United States njengendawo yamandla esondlo. Xa kuthelekiswa nezinye iinkozo ezininzi, iquinoa inezinye:

• protein
• Antioxidants
• izimbiwa
• ifayibha

Ikwanayo ne-gluten-free. Oku kuyenza ibeyenye indlela esempilweni kubantu abanovelwano kunye nezidlakudla ezifumaneka kwingqolowa.

Ubungqina bukwacebisa ukuba ukutya ngaphezulu i-quinoa kunokunceda abantu abanesifo seswekile ukuba baphathe amanqanaba eswekile yegazi kwaye banokuthintela nezinye iimeko.

Ungayitya iquinoa iyodwa okanye ubeke iquinoa endaweni yeeresiphi ezibiza ezinye iinkozo.

Yintoni eyenza iquinoa ikhetheke?

Nangona kunokuba yinto entsha kwiivenkile ezinkulu, iquinoa ibe yinxalenye enkulu yokutya kwaseMzantsi Melika iminyaka emininzi. Ibuyela emva kwiiInca, ezazibiza iquinoa ngokuthi “ngunina wazo zonke iinkozo.” Ikhula kwiiNtaba zeAndes kwaye iyakwazi ukuphila kwiimeko ezinzima.

Ngelixa ityiwa njengengqolowa, iquinoa iyimbewu. Kukho iintlobo ezingaphezu kwe-120. Ezona zithandwa kakhulu kwaye zithengiswa ngokubanzi zimhlophe, zibomvu, kwaye zimnyama iquinoa.

Kuphela kule minyaka ingamashumi amathathu idlulileyo abaphandi sele beqalisile ukufumana izibonelelo zempilo.

Ngenxa yefayibha ephezulu kunye nomxholo weprotheni, iquinoa ikwenza uzive ugcwele ixesha elide. Kukho nesizathu sokukholelwa ukuba inokukunceda ukunciphisa umngcipheko wexinzelelo lwegazi kunye ne-cholesterol ephezulu, nangona uphando oluninzi luyafuneka.

Ngaba iquinoa inokukunceda ulawule iswekile yegazi lakho?

Inxalenye yokuphila nesifo seswekile kukulawula indlela otya ngayo ukunceda ukulawula iswekile esegazini. Ukutya okuphezulu kwisalathiso se-glycemic kunxulunyaniswa nokubangela iipikisi zeswekile yegazi.

Izicwangciso zokutya okunempilo kubantu abanesifo seswekile zihlala zigxila ekukhetheni ukutya okulinganiswe kwinqanaba eliphakathi ukuya ezantsi kwisalathiso se-glycemic. Isalathiso se-glycemic ye-55 okanye engezantsi ithathwa njengephantsi.

I-Quinoa inesalathiso se-glycemic ejikeleze i-53, okuthetha ukuba ayizukubangela ukuphazamiseka kweswekile yegazi. Kungenxa yokuba iqulethe ifayibha kunye neeproteni, zombini ezithi zicothise inkqubo yokwetyisa.

Uninzi lweenkozo alunazo zonke iiamino acid ezifunekayo ukwenza iprotein. Nangona kunjalo, iquinoa iqulethe zonke ii-amino acid ezifanelekileyo, ezenza iprotein epheleleyo.

Umxholo wefayibha yokutya kwiquinoa nayo iphezulu kunomxholo wezinye iinkozo ezininzi. Oku kuthetha ukuba iquinoa inokuba luncedo ngakumbi kubantu abanesifo seswekile, kuba ifayibha kunye neeprotein zithathwa njengezibalulekileyo ekugcineni iswekile yegazi iphantsi kolawulo.

Ukulawula ukutya okupheleleyo kwe-carbohydrate kwisidlo ngasinye kubaluleke kakhulu kulawulo lweswekile yegazi. Ikomityi enye (i-189 yeegram) yequinoa ephekiweyo iqulethe malunga ne-40 yeecarbohydrate.

Olunye uphononongo olupapashwe kwi-show lubonisa amandla okutya okuziinkozo kwe-Andean yasePeru, kubandakanya i-quinoa, ukunceda ukulawula uhlobo lweswekile 2 kunye noxinzelelo lwegazi olunxulumene nayo.

Uyilungisa njani iquinoa

Umbutho weSwekile waseMelika ucebisa ngokuthatha iinkozo ezinexabiso lesondlo eliphezulu kwii-carbohydrate servings zakho. Iquinoa lukhetho olufanelekileyo.

Ukusebenza kwakho kwemihla ngemihla okanye ngeveki kunokuxhomekeka ekubeni usebenzisa indlela yeplate, isalathiso se-glycemic, okanye utshintshiselwano okanye inkqubo yokubala yegram ukugcina umkhondo wokutya. Ngokuqhelekileyo, i-1/3 indebe ye-quinoa ephekiweyo ibalwa njenge-carbohydrate enye ekhonza, okanye malunga ne-15 gram ye-carbohydrate. Ukuba awuqinisekanga ukuba iquinoa izakulunga njani na kwisicwangciso sakho sokutya, ingcali yokutya inokunceda.

Njengazo zonke ezinye iinkozo, iquinoa inokuthengwa kwizikhongozeli ezihlanganisiweyo okanye kwimigqomo emininzi. Ngokwendalo ikhula ngengubo ekrakra ukuze ityhafise izinambuzane. Uninzi lweentlobo ezithengiswa ezivenkileni ziye zahlanjwa ngaphambili ukuze zisuse incasa ekrakra. Ukucoca ngokukhawuleza ekhaya ngamanzi abandayo kunye ne-strainer kungasusa nayiphi na intsalela eseleyo.

Ukuba unokwenza irayisi, unokulungiselela iquinoa. Yidibanise nje kunye namanzi, ubilise, kwaye uvuselele. Lindela imizuzu eyi-10-15 ukuze ibe-fluffy. Ungatsho ukuba yenziwe xa iringi encinci emhlophe yohlula ingqolowa.

Ungayenza nakwipheki yelayisi, eyindlela ekhawulezayo nelula yokulungisa iinkozo.

Iquinoa ine-flavour encinci. Oku kunokomelezwa ngokuwosa ngaphambi kokuba upheke. Nje ukuba uyipheke, zama ukongeza:

• iziqhamo
• amandongomane
• Imifuno
• isinongo

Zininzi iindlela zokupheka zequinoa ezisempilweni ezisusela kukutya kwasekuseni ukuya kwizifundo eziphambili. Oku kubandakanya:

• ipasta
• isonka
• Imixube yokutya okulula

Ukuthatha

Iquinoa yingqolowa yakudala efumana ukuthandwa kukutya kwale mihla. Iphezulu kuzo zombini iiproteni kunye nefayibha, iyenza ukuba ibe sisongezo esisempilweni kukutya kwakho.

Uphando lubonisa ukuba kunokukunceda ukulawula iswekile yegazi kunye ne-cholesterol. Iindlela zokupheka ezininzi eziluncedo zisebenzisa iquinoa ziyafumaneka. Kulungile ngalo naliphi na ixesha losuku, ke wonwabele nanini na xa ufuna!